• 10 reps for time of:
Legless Rope Climb

Takakyykky 5x7 @75%

10 burpees/bodybuliders -alt
20 box jumps/step-ups - alt
30 WB 6-10/4-6 kg -alt
40 KB-swings (40+40) -same time

Optional Accessory

GYMNASTIC STRENGTH

2-4 set: Hollow 360, rest as needed between
RPE 3

3 rounds for time of:

• 15 cleans
• 15 thrusters
• 1000 m row

Women 95 lb. Men 135 lb.

Etukyykky 6x2@80%

Rive + työntö

5 x (1+1)@70-80%

Tempaus

5 x 1@70-80%

Cardio machines / Upper/midbody Crossfit movement for 20-40 minutes @ treshold pace
Make your own practise. Choose from rower, bike, ski, sledge, Assault bike, double unders, push ups, handstand push ups, pull ups, rope climbs, hs walk, 1 arm db movements etc..

5 Sets Max reps C2B

rest 2 min btw sets.

Jokainen setti maximi toistot, niin pitkään kun kipin rytmi säilyy. Ilmoittakaa sarja kohtaiset toistot,

Rive 1x3@75%, 4x2@80%

Työntö 1x3@75%, 4x2@80% (pukit/telineet)

Korkea tempaus veto 4 x 3 @ 100%

Etukyykky 5x2@70%

• For Time:
Handstand Push Ups 50/40 reps
3:00 rest
Handstand Push Ups 50/40 reps